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Machine Calf Raises

An isolation exercise that targets the calf muscles through plantar flexion movements using a machine, developing lower leg strength and definition.

Exercise Overview

Category

General Resistance

Exercise Type

Strength

Difficulty Level

Beginner

Technique

Sit on the calf raise machine with your feet positioned on the footrests and knees bent. Press down through your toes to raise the weight, then lower back to the starting position with controlled movement.

Starting Position

Sit on the calf raise machine with feet positioned on the footrests, knees bent, and ready to perform plantar flexion movement.

Finishing Position

Return to the starting position with feet on the footrests, maintaining the same seated posture throughout the movement.

Form Cues

Press through your toes, raise the weight fully, control the movement, maintain proper form, breathe steadily

Common Mistakes

Using momentum, incomplete range of motion, poor posture, using too much weight, not controlling the movement

Progression Tips

Increase weight gradually, add pause at peak contraction, perform variations, incorporate tempo changes, try different foot positions.

Regression Tips

Use lighter weight, focus on form over weight, reduce range of motion, practice proper form, work on control.

Safety Notes

Maintain proper form to avoid ankle strain. Stop if you experience ankle or foot pain. Keep your back against the pad throughout the movement. Ensure the machine is properly adjusted for your height.